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X-Frame Optimization Team

Mason Prevost

Bodybuilding, Weightlifting, Powerlifting, Strength & Conditioning, Functional Training, Nutrition Counseling, Custom Programming

Coach

Mason Prevost

The X-frame isn't an accident. We’re training for a thick chest, wider shoulders, capped delts, a back that creates the V-taper, a waist that stays tight. That's a specific outcome, and it comes from a specific approach. Not a random split pulled from a bodybuilding forum. It comes with my 15 years of building my frame.

This team is built for lifters who are ready to put in the work to build the silhouette they're aiming for. The gap usually isn't effort. It's structure. I built specific exercise selection, volume distribution, and progression that actually reshapes your build instead of just spinning your wheels sessions after session.

Every session on this program serves a structural target: shoulder width, a thick chest, upper back density, waist control, and lower body proportion that completes the frame. Everything here is intentionally there fam.

I personally make sure you understand the setup and execution of every movement. Not just the "what," but the "why" behind it, so you're training with intent instead of just following a list. Sets, reps, tempo, rest, RPE and progression are all mapped out for you. Your job is to show up, have fun and execute.

And don’t forget to ask questions publicly. I answer everything so everyone can learn with you.

LFGROW

Founding member rate: $45/mo, locked in for as long as you stay.

$45 / mo

Get X-Frame Optimization Team

Features

Access to your coach

I send out the next week's program each Sunday to start the week strong. I upload my youtube videos to see form. I answer all questions personally.

Programming 4 days per week

4 day a week strength & hypertrophy training to build the X-frame that’s accessible and challenging for athletes of any level.

Exercise Video Guidance

Videos to guide your training and make execution and set up easy

Committed Teammates

You know I grew up feeling alone. So this community is my everything.

Delivered through TrainHeroic

Train with me and I will push you so you keep you progressing.

Equipment

Required

Gym or home equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Day 1 - Back Width & Rear Delts + Core

Straight arm pulldown

3 x 10-15 @ 7

Lat Pulldown

3 x 6-10 @ 7

T-bar row

@ 7

DB reverse Fly

3 x 15-20 @ 7

Preacher curl

3 x 10-12 @ 7

Hanging leg raise

3 x 10-15 @ 8

Russian Twist

3 x 0:40 @ 8

Tuesday

Day 3 - Shoulders & Arms + Core

Shoulder press machine

3 x 6-10

DB lateral raise

4 x 12-20

DB reverse Fly

3 x 15-20

Incline DB curl

3 x 8-12

Cable overhead tricep extension

3 x 8-12

Close grip push up

1 x 50

Cable woodchopper

3 x 12-15

Pallof press / anti rotation press

3 x 0:45

Thursday

Day 5 - Chest & Triceps (Thickness) + Core

Face pull (with external rotation)

3 x 8-10

Smith machine incline press

Pec Deck Fly

3 x 10-15

Dips

3 x 8-12

Close grip bench press

2 x 8-12

Cable crunch

3 x 15-20

Side Plank

2 x 0:25

Friday

Day 6 - Legs & Posterior Chain + Core

Lying leg curl

2 x 10-15

Leg extension

2 x 10-15

Hack Squat

3 x 6-10

Romanian deadlift (RDL)

3 x 8-12

Bulgarian split squat (BSS)

2 x 8-10

Standing calf raise

3 x 12-20

Decline crunch

3 x 12-15

Reverse crunch

3 x 10-15

Saturday

PROGRAM OVERVIEW - READ FIRST (WEEK 2)

Coach

More from Mason Prevost

Mason Prevost

Trans man himself. BSc Kinesiology. MSc Human Nutrition. Functional Health Coach. Competitive bodybuilder.

Thank you for being part of my community

To everyone part of this team, this is what a community built on strength, growth, & resilience looks like. We face challenges just living as we choose to. That is what builds a mindset & a physique. It's the reason this program exists. Thank you for bein

Get X-Frame Optimization Team

FAQs

Who is this for?

My masc-presenting fam who wants the X-Frame: a thick chest, wider shoulders, capped delts, and a tight waist. You're ready to train 4 days a week, follow a structured plan, and stop guessing. If you've been putting in the effort without seeing your frame change, this is for you.

Do I need to be on T to do this?

No. The structure works whether you're on T or not. T changes how fast you build muscle, not the principles that build the frame: exercise selection, volume distribution, progression, and execution. Pre-T, on T, or not planning to start, you'll progress with this program.

Can I do it at home, or only at a gym?

It's built for a gym with home alternatives! Machines, cables, and free weights are each used to hit a specific structural target. Training at home or at the gym, this one's for you.

I'm a beginner. Is this too advanced for me?

No. Every movement comes with video guidance, and I explain the setup and the why behind it. Loads are set by RPE, so the intensity matches where you are today. Beginners progress fast when the structure is right. Ask questions in the team chat and I'll answer them personally.

Can I cancel anytime?

Yes. It's a monthly subscription with no contract, and you can cancel anytime from your TrainHeroic account. The $45/mo founding rate stays locked in only while your subscription is active. If you cancel and rejoin later, you join at the current rate.

The Proof